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Introduction

The Ketogenic Diet (or Keto Diet) is a low-carb, high

fat diet that offers many health benefits. This diet is

about consuming a lot of protein and fats but fewer

carbs, makes body to send fats that we consume to

the liver, which the later transform it into energy to

keep the body strong and active for a long time

without feeling tired quickly.

Keto diet helps people in many different ways, losing

the weight or increasing their mental and physical

energy or even to control several other health issue

like epilepsy, diabetes, and even cancer.

If you are looking for a diet that will help you lose

weight in a very short term, the ketogenic diet is the

perfect diet for you because it not only helps you

achieve great lean body; but also provides immense

health benefits.

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The Benefits of Ketogenic Diet

So far, there are a lot of great benefits of the keto

diet, but no negative effects have appeared yet at

all; which makes it the delicious diet that fits

everybody. Here are other health benefits of keto

diet:

Increase the level of HDL One of the best

aspects of the ketogenic diet is that it increases the

level of HDL in thebody, which is the good

cholesterol that helps in lowering the risk of heart

diseases.

Helps in Alleviating Diabetes Type 2 By

removing carbs from your daily meals, you say

goodbye to sugar and insulin because your body

already has what it needs, and you won’t have to be

worried about what you eat.

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Weight Loss Due To Reduction In Carbs The

body goes into a stage called ketosis, when there is

not enough intake of carbs. During ketosis, the

body becomes very efficient at burning fat and

using it instead of glucose for energy. This fat

burning makes the ketogenic diet a popular choice

for people looking to lose weight.

Diet Boosts Energy Levels When you start a

low-carb diet, your body must adapt to burning

more fat for fuel, instead of carbs. When you get

into ketosis, a large part of the brain starts burning

ketones instead of glucose.Also When you cut out

those refined carbs and instead eat foods higher in

fat, that fatigue goes away. Your blood sugar levels

become more stabilized throughout the day.

While on the keto diet, most of your diet will

consist of foods high in fats coupled with a

measured intake of proteins and low carbohydrate

intake. Some of the food categories allowed in this

diet include:

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1. Proteins

Poultry Fish and Seafood

Goose

Moose

Quail

Duck

Turkey

Pheasant

Chicken

Whole Eggs

Soft or hard boild

Fried

Deviled

Scrambled

Omelet style

Scrod

Anchovies

Trout

Snapper

Calamari

Salmon

Halibut

Flounder

Catfish

Mahi-mahi

Tuna

Cod

Sole

Sardines

Pork

Boston butt

Pork chops

ham pork

loin

When choosing ham, be on

the lookout for added sugar.

Bacon & Sausages

Preferably, you should

buy these at specially

health foods stores.

If this is not possible,

always read the labels

to avoid those which

contain fillers such as

soy or sugars

Shell�ish

Oysters

Mussels

Lobster

Shrimp

Crab

Scallops

Squid

Clams

Not imitation crab that

contains additives

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2-Fresh Vegetables

For these foods, opt for organic ones or better yet, grow your

own to avoid all pesticide toxins. Avoid starchy vegetables

(corn, sweet potatoes, potatoes, peas, and winter squash) that

are high in carbs. Instead, opt for moderate intake of sweet

vegetables (squashes, peppers, tomatoes, and carrots).

Vegetables that make it to the list are:

Brocoli

Collard Greens

Onions (high in sugar; moderate in take)

Celery

Alfalfa Sprouts

Beet Greens

Spinach

Cabbage

Dandelion Greens

Bamboo Shoots

Brussels sprouts

Garlic

Mushrooms

Kale

Shallots

Swiss chard

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Cauliflower

Snow Peas

Been Sprouts

Olives

Cucumber

Salad greens and lettuces

Romaine

Turnip

Scallion

Dill Pickels

Leeks

Asparagus

Chard

Radishes

Arugula Fennel Bok Choy

Boston lettuce Endive Mache

Escarole Sorrel Radicchio

Chicory Water Chestnuts

Bok Choy

Chives

Celery Root

Sauerkraut

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3- Fats and Oils

Because these are your main sources of energy while you are

on this diet, go for the types of fats and oils you enjoy. These

may include:

Omega 3 fatty acids from fish such as tuna, shellfish, and salmon

Fish supplements or krill

Monounsaturated fats such as egg yolks, avocado, and butter

Vegetable oils such as olive oil, coconut oil

Non-hydrogenated beef tallow, ghee, and lard.

In this case, work with the listed monounsaturated fats to reduce the inflammatory effect brought about bypolyunsaturated fats. Nevertheless, work to balance bothfats because you cannot survive on mono unsaturated fats alone ( you need a lot of fats and oils ). Even thenavoid hydrogenated fats such as margarine to reduce the amount of trans-fat you eat.

Duck and chicken fat

In order to make it easier to stick to this diet, be aware ofwhich types of fat your body can tolerate. Many people seem to have zero or very low tolerance of vegetable oils and mayo. This may be a good thing because most of these oils are rich in omega 6 fatty acids - the kind that is bad for your body’s cholesterol levels.

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4- Dairy Products

Unsweetened whole milk yogurt (limit intake of this type of yogurt because it is a little high in carbs)

Mascarpone cheese

Full fat sour cream (do not forget to check for additives)

All soft and hard cheeses

Cream cheese

Full fat cottage cheese

In any case, always go for raw milk products and if you do not have easy access to them, go for the organic ones.

Heavy whipping cream

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5- Beverages

Herbal tea

Decaf tea

Flavored seltzer water

Water

Bulletproof coffee

Lemon and lime juice (limited intake)

Clear broth or bouillon

6- Nuts and Seeds

Nuts

Almonds

Walnut

Pecans

Macadamias

Walnuts are the nuts with the

lowest level of carbs meaning you can

consume them in small amounts.

Nut Flours

These are necessary

because while you areon this diet, it does not

mean baking no longer fits

into your life. Nut flours

such as almond flour will

suffice

Other nuts such as chestnuts,

pistachios and cashews contain a

higher amount of carbs; thus, you

should carefully monitor their intake.

Nuts are best soaked for some

time before roasted

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7- Sweeteners

Erythritol

Splendor-liquid

Inulin and Chicory root

Lo Han Guo

Liquid Stevia

Xylitol

Swerve

8- Spices

Some options include:

Here are spices allowed on the keto diet:

Cilantro or coriander seeds

Peppermint

Ginger

Basil

Black pepper

Cloves

Thyme

Chili pepper

Rosemary

Cilantro or coriander seeds

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Turmeric

Oregano

Cumin seeds

Cayenne pepper

Cinnamon

Mustard seeds

Dill

Parsley

Sage

However, there are foods you should avoid to achieve optimal ketosis as your body makes the switch from using glucose to synthesizing fats for ketones.

As you can see from the above very detailed list, keto diet isNOT a highly-restrictive dieting lifestyle, it also offers you avariety of foods to choose from; thus, you should not feeloverwhelmed.

We will point out the foods you should avoid in while keto diet.

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Foods to Avoid

If you are stick to the food listed on the previous page, you don’t need to worry about not getting into ketosis. On the same note, as you increase the intake of those foods, you should also, be on

the lookout for the following foods that may hinder ketosis:

All Grains

whole meal included (rye, wheat, oats, barley, corn, millet, rice sorghum and buckwheat).

Also, avoid all products made from grains; these include foods such as crackers, pasta, pizza, and cookies.

Refined Fats and Oils

whole meal included (rye, wheat, oats, barley, corn, millet, rice sorghum and buckwheat).

Also, avoid all products made from grains; these include foods such as crackers, pasta, pizza, and cookies.

Milk

(only full-fat raw milk is acceptable). For coffee, replace milk with reasonable amounts of cream.

MILK

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Tripical Fruit

Now you know that what to eat and avoid, is there a way

to get into ketosis fast ? The answer is Yes.

Below are some tips:

Apples

Bananas

Pineapples

Orange

Mangoes

Papaya

Grapes

Avoid fruit juices.

Avoid factory-farmed pork and fish.

Avoid all artificial sweeteners

Avoid alcoholic sweet drinks such as beer andsweet wine

Avoid soy products

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Normally it takes 48 to 72 hours to get into ketosis. For that you

need to adopt keto diet perfectly. Below are some tips that

should help you. Just do that and get your body into ketosis

faster:

HOW TO GET INTO “KETOSIS” FAST

1 Avoid Sugar

Keep in mind that more sugar is equal to more carbs and also

they both turn into glucose. So try to avoid sugar

2 Stick to Your Diet

Treating yourself strategically will help you enjoy cheat

foods and sticking to your diet for long term, but one thing

to keep in mind that exercise is must when consuming extra

calories.

3 Get Rid from Carbs

To get into ketosis faster, eat less than 20g of carbs a day.

4 Drink More Water

Always keep yourself hydrated. When you think you have

had enough water , Drink more and more. Drink water,

about 90 to 110 ounces per day. Drink more to lose more.

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5 Keep it Simple

Invest in your food scale , as it will help you to determine

how much of a portion is required by you to intake.

6 Make Things Happen

Finding people doing the same process will help you to

keep on the journey that you are on at the very moment and

also you will get great support. Join the support group on

facebook related with keto i.e Keto for beginners women

only, keto for beginners

7 Do Not Panic

Do not panic. Be aware of the keto flu coming your way.The dizziness, the irritability, and fatigue you will be feelingon the first three days may have you experiencing moodswings; but don’t give in just yet. Reward yourself with

baconand delicious keto friendly foods as you crave for carbs andsugars. The craving will disappear as long as you’re full.

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9 Meal Plan

Meal-planning is an essential part of the ketogenic diet

because you need to get in a certain amount of protein, fat,

and carbs per day. A keto calculator can help you factor how

many grams of each you need per meal, and then you need

to plan the meals that fit that. This takes time and effort, and

most people find life is simpler if they do it all on the

weekend or whenever they have a chunk of free time. You

should plan at least three-four days ahead. Some people

plan a full week or longer, and even prepare lots of meals in

advance and stick them in the freezer for later. That lets

them spend much less time calculating and cooking all the

time.

8 Remember

This is not a high protein diet. The keto diet is high fat, low carb, and moderate protein diet.

!

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Common Keto Diet MistakesNobody is perfect, and no diet is perfect. As you adopt this diet for

good health and weight loss, you are bound to make several

mistakes; this is normal. The best way to avoid, or minimize the

effects of mistakes is by learning and preparing for common

mistakes. Below is a list of common keto diet mistakes dieters

make:

Eating Too Many Carbs

There is no exact definition of what ‘low carb’ means. Some

would say it is simply anything under 100 to 150 grams a day

simply because they get amazing results with this range.

However, this may be excessive if your aim is to have plenty

of ketones in your bloodstream. Most keto dieters go for

under 50-grams of carbs per day to get into optimal ketosis.

Anything beyond that is termed as excessive.

Eating Too Much Protein

The keto diet is all about protein moderation. Avoid eating

too much protein as your body will convert it into glucose.

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Eating Too Many Carbs

You must care about and must keep the difference in foods

you should eat and foods you shouldn’t eat which are

mentioned above. As you adopt a keto diet, you need

patience: patience to get into ketosis and patience to adapt

to ketosis. Understand that previously, your body’s main

source of energy was carbs; now, it has to adapt to a new

source of energy, fats. The body requires time to do this;

therefore, be patient.

Obsessing Over The Scale

The number on your weigh scale should not determine your

keto diet success. Let this be the least of your worries. Just

live life and enjoy your diet. Weight loss will happen; do

yourself a favor and keep away from that scale.

Not Eating Enough Fats

The unrestricted consumption of fats may seem excessive.

However, the keto diet is a high-fat diet. Just trust keto and

enjoy the fat. However, you should eat the right kind of fats,

preferably monounsaturated and saturated fats.

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Eating Processed Keto’ Foods

When you are on a keto diet, always think about it this way:

the intention is to eat natural ingredients and not foods that

come in wrappers such as Atkins bars and Quest bars.

Although you can occasionally eat these, the idea is for a

large portion of your diet (we are talking about 70-80% of

your entire diet) to consist of natural ingredients.

Being After A Quick Fix

If this is your aim, do not start the diet. The Keto diet is more

of a lifestyle change than a short-term diet plan. Dropping a

few pounds and then going back to your normal bad eating

habits will be a waste of time.

Indecisiveness

Half-heartedly adopting the keto diet could be the worst

thing you could do to yourself because you are just wasting

time. If you are not all in, you will not survive through the

temporary effects that come with adopting the diet. Decide

on what you want and think of everything you will gain by

going keto to keep you motivated.

20

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